Course Lessons - Physical Education for Body, Mind and Spirit

Lesson TwoNutrients and the BodyObjectivesAfter participating in this lesson, students will• Be able to identify key nutrients the body needs and describe their function andimportance.• Understand that bodies are affected by the types of nutrients taken in through foodand drink.TimeActivitiesKey Terms50 minutes Prep Time: 10 minutes2.1 Review and Plan for the Day 3 minutes2.2 Introduction to Nutrients 10 minutes2.3 Nutrient Groups/Presentations 27 minutes2.4 Closure—True/False Game 10 minutes• Nutrients• Carbohydrates• Proteins• Fats• Vitamins• Minerals• WaterMaterials Poster of human body Food Model cards Nutrition Template (Activity Sheet 2.3) for each of the 6 Nutrients NutritionTemplate (Transparency 2.3) Nutrients (Information Sheets 2.3 a-f) True or False Nutrient Statements (Information Sheet 2.4) Scrap paper Optional: Job cards for small groupsNutrition and Physical Activity for Lifelong Health Lesson Two • 20ETR Associates

Teacher Preparation• Order or create Food Model cards.• Write Plan for the Day and Objectives on chart paper or board.• Draw an outline of a human body on chart paper.• Make copies of Nutrients (Information Sheets 2.3 a-f), 2 copies of each.• Make 6 copies of Nutrition Template (Activity Sheet 2.3), 1 per group.• Make transparency of Nutrition Template (Transparency 2.3).• Make 1 copy of True or False Nutrient Statements (Information Sheet 2.4).2.1 Review and Plan for the Day 3 minutesMaterials: Plan for the Day and ObjectivesWrite the Plan for the Day and Objectives on the board before class, listing all of theactivities students will be doing.Plan for the Day:• Introduction to Nutrients• Nutrient Groups/Presentations• Closure—True/False GameReview the previous class by asking students to name a component of health and how theyhave addressed it in the past few days.Explain that today’s focus will be learning about nutrients. They will be working in groupsand making presentations on a specific nutrient. Then they will participate in a game that willtest their knowledge about the nutrients.Review the Objectives with students.2.2 Introduction to Nutrients 10 minutesMaterials: Chart paper and markers, poster of human body, Food Model cardsExplain that in this lesson students will be learning some basic nutritional information formaking healthy food choices. Begin by providing some information about the importance ofnutrients (substances that provide nourishment for the body’s growth or metabolism) in thediet.• Explain that the body is just like a car. Cars need fuel to run, and so do our bodies.Food is the fuel our bodies use to function. Demonstrate this point by showing thedrawing of a body and explaining that this is our fuel tank. Hand out a few FoodModel cards to students and have them each select two foods that they eat or like.Nutrition and Physical Activity for Lifelong Health Lesson Two • 21ETR Associates

Have them to tape the cards to the body poster. Bring students’ attention to the body,which is now full of food. Ask them to notice that it’s full of different kinds of foods.• Explain that it’s important to consume different types of fuel. Note that, while ourbodies can utilize many kinds of fuel, they are affected over time by the type of fuel,or food, that we take in. So it’s important to know what types of “fuel” we’re puttinginto our bodies. Explain that the most basic element of “fuel” is the nutrient.• Tell the students that there are six basic Nutrients:- Carbohydrates (nutrient that gives us high amounts of quick energy)- Fats (nutrient that gives us stored energy)- Proteins (nutrient that builds muscle and bones)- Vitamins (nutrient that helps regulate body processes)- Minerals (nutrient essential to growth and metabolism)- Water (essential for digestion, respiration, carrying nutrients and oxygen)Explain that all of these nutrients are needed to maintain a healthy body.• Write the six nutrients on chart paper or the board.• Explain that students will be working in groups to learn more about the individualnutrients by answering some specific questions.2.3 Nutrient Groups/Presentations 27 minutesMaterials: Nutrition Template (Activity Sheet 2.3), Nutrition Template (Transparency2.3), Nutrients (Information Sheets 2.3 a-f), pencilsExplain that each group will get a Nutrients information sheet. They will then answer thefollowing questions and record their answers on the Nutrition Template (Activity Sheet2.3). (Note: The Nutrients information sheets were designed for basic-level readers.Students with more advanced reading skills can find the information in a health textbook orbooks on nutrients from the library.)Display the Nutrition Template transparency for students to see the following questions:1. What does this nutrient do for your body? (“The Good News”)2. What happens to your body if you get too much or too little of the nutrient? (“TheBad News”)3. What foods do you enjoy that are good sources of this nutrient? (“Come and GetIt”)4. Why is it important for you to eat the right amount of the nutrient? (“BottomLine”)Once you have explained what each group will be doing:• Form 6 groups.• Give a different Nutrients information sheet—2 copies—to each group.Nutrition and Physical Activity for Lifelong Health Lesson Two • 22ETR Associates

• Jobs can be assigned, if you have groups of 4 or more. Have job cards to give to eachstudent in the group: Reader (reads the information provided), Writer (writes theresponses to questions), Presenter (presents the information), Facilitator (keeps thegroup on task) and Timekeeper (keeps track of allotted time).• Allow time for each group to read and discuss the information sheet. As they arereading, they should look for the answers to the questions and make note of theanswers on the Nutrition Template activity sheet.• Tell groups to come up with a statement for each of the four questions on the activitysheet and to be prepared to complete a 2-minute presentation based on their notes.The presentations will be done after every group has completed the activity sheet.Have each group present the information they learned about their nutrient. Have theNutrition Template transparency available to use as a reference.• Before groups present, review presentation skills:° Speak clearly and loudly.° Face the class.° Make eye contact with classmates around the room.° The class shows support by listening to what the presenters are saying.• Have groups volunteer for their turn and make their presentations.2.4 Closure—True/False Game 10 minutesMaterials: True or False Nutrient Statements (Information Sheet 2.4), scrap paper, pencilsExplain that you are going to read some statements about nutrients and students have todecide whether the statement is true or false.Have the entire class stand in a line on one side of the room. Give each student a piece ofscrap paper and a pencil. Tell them that you are going to read a statement and they have towrite down whether they think the statement is “True” or “False.”Read one of the statements and have students write their answer down on the piece of scrappaper. Give the correct answer to the statement. If students got it right, have them take a stepforward, if not, they stay where they are. Continue with the rest of the statements and seehow many steps forward students come.ResourcesFood Models: For General Audiences (200 models on 54 cards)National Dairy Council 1-800-426-8271Product code 0012NNutrition and Physical Activity for Lifelong Health Lesson Two • 23ETR Associates

NutrientNutrition Template_________________________________Activity Sheet 2.3The Good NewsThe Bad NewsCome and Get ItBottom LineMaking sure I eat the right amount of_________________________ isimportant to me because…Nutrition and Physical Activity for Lifelong Health Lesson Two • 24ETR Associates

Transparency 2.3NutrientNutrition Template_________________________________The Good NewsThe Bad News(What does thisnutrient do for YOURbody?)(What happens to YOURbody if you get too muchor too little of thenutrient?)Come and Get ItBottom Line(What foods do youenjoy that are goodsources of thisnutrient?)(Why is it important foryou to eat the rightamount of this nutrient?)Making sure I eat the right amountof _______________________ isimportant to me because…Nutrition and Physical Activity for Lifelong Health Lesson Two • 25ETR Associates© ETR HealthSmart High School

Information Sheet 2.3aCarbohydratesCarbohydrates are the major part of most human diets.There are 2 types of carbohydrates.‣Complex carbohydrates• Include starches and some forms of fiber.• About 50% of your diet should come from complexcarbohydrates.• Examples of foods containing complex carbohydrates includepasta, wheat, corn, vegetables, fruit, beans and grains.‣Simple carbohydrates• Include sugars such as glucose, fructose and sucrose.• Limit how many simple carbohydrates you eat because theydon’t add many vitamins or minerals to your diet and they have lotsof calories that contribute to weight gain.• Examples of foods containing simple carbohydrates include candy,soft drinks, cake and cookies.What do carbohydrates do for your body?• Carbohydrates provide the body’s most important source ofenergy.• Carbohydrates are high-quality fuels because it takes littleeffort to release their energy.• Foods with complex carbohydrates also provide the bodywith fiber. A diet low in fiber may contribute to colon cancer.What if you have too little or too many carbohydrates?• A diet low in carbohydrates can result in the body having toolittle energy. Low energy levels can make you tired and less alertmentally.• Eating too many simple carbohydrates can result in obesity.Carbohydrates are turned to energy, as the body needs it. Excesscarbohydrates are stored as fat.Nutrition and Physical Activity for Lifelong Health Lesson Two • 26ETR Associates© ETR HealthSmart High School

Information Sheet 2.3bProteinsWhat do proteins do for your body?‣ Proteins are made up of amino acids that the body uses to make skin,muscle and bone.‣ The body requires 20 amino acids for good health.• Of these, 11 can be produced within the body itself.• The remaining 9 are called essential amino acids, because it’s essential toinclude them in your diet.• The body can’t store amino acids, so it’s important to eat some proteinalmost daily.How can you get protein in your diet?‣ Examples of foods with protein include meat, chicken, fish, eggs, dried beans andnuts.‣ Food that supplies all 9 essential amino acids is called a complete protein.‣ Almost all proteins from animal sources are complete, while plant protein sources areoften incomplete.‣ People who don’t eat animal protein can combine sources of plant proteins to besure they get the essential amino acids. For example, beans and rice, a common mealthroughout the world, form a complete protein when eaten together.What if you have too little or too much protein?‣ Most Americans eat more protein than the body needs.‣ Only about 10-15% of your calories should come from proteins.‣ If you don’t get enough proteins from the food you eat it may cause insufficientdevelopment of bones and muscles, and problems related to skin tone.‣ There is no evidence that eating excessive amounts of protein will build more orstronger muscles. In fact, eating large amounts of protein may contribute toweight gain because many foods high in protein are also high in fats, which canincrease risk of hypertension, high cholesterol, heart disease and diabetes.Nutrition and Physical Activity for Lifelong Health Lesson Two • 27ETR Associates© ETR HealthSmart High School

Fats are compounds that include solid fats and oils.What do fats do for your body? Fats are essential:• For healthy skin and hair.• For normal growth and nerve function.• For the production of certain hormones.• To allow the body to absorb certain vitamins during digestion.Fat can be burned as energy when the body doesn’t have enoughcarbohydrates stored, but the level of the energy producedfrom fat is lower than that produced from carbohydrates. The body needs a certain amount of fat to:• Insulate against cold.• Provide energy for muscles.• Provide a layer of padding between skin and muscles.• Protect internal organs.Information Sheet 2.3cFATSWhat foods have fat? A trace of fat is found in almost all foods. Examples of foods with fats include meat, fish, dairy products,nuts and chocolate. Many foods, such as potatoes, have little or no fat naturally, but becomehigh in fat when cooked in oil – e.g. french fries and hash browns.What if you have too little or too much fat in your diet? Too much fat can contribute to many health problems including obesity,heart disease, diabetes and hypertension. Only 20-30% of your calories should come from fats. Some fats are healthier than others. Avoid “transfats,” and eat fatslike olive oil and canola oil.Nutrition and Physical Activity for Lifelong Health Lesson Two • 28ETR Associates© ETR HealthSmart High School

Information Sheet 2.3dMineralsMinerals play a vital role in nutritional healthCommon minerals include calcium, sodium, potassium,iron, iodine and zinc. Minerals are found in almost all foods. Vegetables, fruits and grain products are particularly goodsources. A balanced diet with a variety of foods can help prevent mineraldeficiency problems.What do minerals do for your body? Minerals are important for growth and maintenance of body structures. Minerals help regulate metabolism.What if you get too little or too many minerals?Having too few minerals can affect all body systems including the skeletal,cardiovascular, respiratory and reproductive systems. The effects on the body are very specific and directly related to thetype of mineral missing from the diet. For example:• Iron deficiency anemia, a condition fairly common in teenagegirls, results in a decrease in the number of red blood cells.• Not getting enough calcium restricts the proper development ofbones and results in brittle bones later in life.Too many minerals in your diet may be harmful. For example, if you drink a lot of carbonatedsodas, the high level of phosphates actuallyinterferes with calcium metabolism and mayweaken your bones.Nutrition and Physical Activity for Lifelong Health Lesson Two • 29ETR Associates© ETR HealthSmart High School

Information Sheet 2.3eVitaminsWhat do vitamins do for your body? Vitamins help the body produce energy. Vitamins are compounds that help regulate body processessuch as:• Digestion• Growth• Metabolism• Hormone development• Wound healing• Nerve functionHow can you get the vitamins you need? Vitamins are found in all food groups. Common sources of vitamins are fruits and vegetables.• Green leafy and yellow vegetables are especiallygood sources of vitamins A and B.• Oranges, grapefruit, lemons, limes and green chiliesare excellent sources of vitamin C.• The body makes vitamin D through exposure tosunlight.What if you don’t get enough vitamins? Vitamin deficiencies can cause a wide range of health problemsincluding several diseases rarely seen in the U.S. These include:• scurvy (caused by not enough vitamin C)• beriberi (caused by lack of vitamin B)• rickets (caused by lack of vitamin D) Vitamin deficiency in this country primarily cause:• Poor regulation of internal body processes.• The body not being able to produce high levels of energy.Nutrition and Physical Activity for Lifelong Health Lesson Two • 30ETR Associates© ETR HealthSmart High School

Nearlyall foodscontain water -Some are up to90% water.Beverages, fruitAnd vegetablesare major sources of water.Information Sheet 2.3fWaterThe body loses about 1 quart of water eachday. To replace body fluids, experts recommenddrinking 8 or more glasses of water daily, insteadof drinking soda, coffee, juice or other beverages.What does water do for your body?Water is an essential nutrient that makes up 50-75% of yourbody weight. Water is so important that your body can’t live formore than a few days without it. Water assists in digestion and respiration. Water helps carry nutrients and oxygen throughoutthe body.What if you have too little or too much water?Not drinking enough water can compromise all of the body’s systems.Water allows the body to: Use water-soluble vitamins. Carry oxygen in the blood. Regulate body temperature.When water deficiency is severe, the body systems shut down and death occurs.Most people do not drink enough water and drinking too much water causes few problems. Some experts believe that large amounts of water may dilute and wash water-solublevitamins from the body.Nutrition and Physical Activity for Lifelong Health Lesson Two • 31ETR Associates© ETR HealthSmart High School

Information Sheet 2.4True or False Nutrient Statements• Carbohydrates provide the most important source of energy to your body.True• 40% of your diet should come from fats.False, only 20 to 30% of your diet should come from fat.• Vitamins are found in only certain food groups.False, vitamins are found in all food groups. Common sources are fruitsand vegetables.• Minerals are important for growth and maintenance of body structures.True• Water helps your body regulate its temperature.True• You can live without water for more than a few days.False, your body cannot go without water for more than a few days.• Our bodies need some fat to function effectively.True• You want to include a lot of simple carbohydrates in your diet.False, you don’t want to eat a lot of simple carbohydrates, such as softdrinks, cake and cookies, because those foods do not supply your bodywith many vitamins or minerals and have lots of calories that contributeto weight gain.• Most Americans eat more protein than the body needs.True• You can only get protein from animal sources (beef, chicken and fish).False, people who don’t eat animal protein can combine sources of plantproteins to be sure they get the essential amino acids. For example,beans and rice form a complete protein when eaten together.Nutrition and Physical Activity for Lifelong Health Lesson Two • 32ETR Associates